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"If you’re looking to start losing weight, walking is a great way to get started. It’s easy, free, and low-impact – perfect for beginners! In this article, we will discuss how to start walking for weight loss and give you a printable chart to track your progress. With this chart, you can set goals and see your progress over time. So what are you waiting for? Start walking today!\r\nA printable walking chart to lose weight and start today\r\nThis walking to lose weight chart may be used to enhance your physical activity and include walking into your everyday routine.\r\n\r\nWalking is a fantastic way to reduce weight. It's low-impact, so it won't harm your joints, and it's free! You may even go for a stroll during your lunch break.\r\n\r\nA chart is an excellent tool for keeping you on track if you want to start walking for weight reduction. You'll know exactly when you need to walk in order to maximize your progress with the help of a printable guide..\r\n\r\nDownload The Number One Walking Weight Loss Tracker Here!\r\n\r\nDownload The Number One Walking Weight Loss Simple Chart Here!\r\n\r\n\r\nThere are numerous health benefits associated with walking daily.\r\nWalking at a moderate intensity has several health benefits, including:\r\n\r\n \tWeight loss or maintenance\r\n \tBody fat loss\r\n \tPrevent or manage various health conditions, including heart disease and stroke, high blood pressure (hypertension), cancer, and type 2 diabetes.\r\n \tPositive effects to cardiovascular health\r\n \tStrengthened bones and muscles\r\n \tImproved endurance\r\n \tHigher energy levels\r\n \tImproved sleep and memory\r\n \tBetter mental health (improved mood, lessened stress).\r\n \tStronger immune system\r\n \tReduction of tension\r\n\r\nIn addition to being a great form of exercise, walking can also help you lose weight when combined with a healthy diet.\r\nHere are eight tips for walking to lose weight.\r\nIf you've never exercised before, walking is an excellent method to reduce weight. Use these suggestions to help you get started today.\r\n1. Set a Goal\r\nSetting objectives for yourself is the most effective method to keep on track while losing weight. You may set a weight loss goal by declaring a target to reduce your body mass index (BMI) by a specific quantity of pounds by a particular date.\r\n\r\nIf you want, you could set a goal for yourself, like being able to walk 10,000 steps in an hour. This can be easily tracked by purchasing a pedometer or fitness tracker that's relatively cheap.\r\n\r\nMake careful to make your objective attainable so you may achieve it.\r\n2. Start Slow\r\nIf you walk for at least 10 minutes, 3 times a week, you're already doing something great! You can then increase how long and often you walk to keep losing weight.\r\n3. Track Your Progress\r\nOne of the most efficient strategies to ensure you achieve your health and fitness objectives is to keep track of your progress. You might want to have a look at our weight loss calculator.\r\n\r\nYou may also use our printable walk to lose weight chart to keep track of your weekly weight loss.\r\n4. Stay Hydrated\r\nKeep in mind to drink plenty of water while and after your walking exercise so you don't get dehydrated. When you go for a walk, bring a bottle of water with you so you don't run out of liquids.\r\n5. Find a Friend\r\nA walking buddy is key to maintaining your motivation for daily walks. Find a friend, neighbor, or coworker who you can walk with every day, or join a local walking group.\r\n6. Entertain Yourself\r\nTo make walking more enjoyable, plan something fun to do while you walk. For example, listen to music on your phone or headphones.\r\n7. Plan Your Route\r\nMake sure you've prepped your route before heading out on your walk. To design a route, use Google Maps to calculate the time and location necessary for your walk.\r\n\r\nMake sure you change the path from time to time so that it doesn't get boring.\r\nDo not forget to stretch before and after exercise.\r\nAlways stretch before and after your walks to help warm up your body and avoid injuries. Take a few minutes to flex and then relax your muscles before getting started walking.\r\n\r\n\r\nIf you want to lose weight, walk to lose weight chart\r\nBy creating a workout plan and organizing your weekly walk, you will better motivate yourself to stay on track with getting fit.\r\n\r\nYou may increase your stamina and fitness level by walking for shorter distances at first, gradually increasing them until they become longer and more difficult. You'll walk three times a week to get started.\r\nWeek 1\r\nIf you want to start losing weight, there are a few things you can do. Walking for at least 30 minutes every day is a great way to get started. You should also alternate between days of the week so that your body adjusts to the workout and walks at an easy pace.\r\n\r\n \tMonday: 10-15 minute walk\r\n \tWednesday: 10-15 minute walk\r\n \tSaturday: 10-15 minute walk\r\n\r\nWeek 2\r\nIn order to increase your weekly walking time from three times per week to four, alternate between 15 minutes of walking and 12 minutes of walking each day.\r\n\r\n \tMonday: 12-15-minute walk\r\n \tWednesday: 12-15-minute walk\r\n \tFriday: 12-15-minute walk\r\n \tSaturday: 12-15-minute walk\r\n\r\n Week 3\r\nAdd another daily walk to your weekly routine, increasing the number of walks from three to four days per week.\r\n\r\nFor best results, walk for 20 minutes, then 15 minutes when you go outside next.\r\n\r\n \tMonday: 20-minute walk\r\n \tWednesday: 15-minute walk\r\n \tFriday: 20-minute walk\r\n \tSaturday: 15-minute walk\r\n \tSunday: 20-minute walk\r\n\r\nWeek 4\r\nIf you've been following the plan, by now you're walking six days a week with one day of rest. Furthermore, the duration of each walk will gradually increase.\r\n\r\nYou're going to go for 20+ minutes every day, with the exception of one day when you'll go for 15-18. On the three remaining days, you'll walk for 15-18 minutes.\r\n\r\n \tMonday: 20-minute walk\r\n \tTuesday: 15-18-minute walk\r\n \tWednesday: 20-minute walk\r\n \tThursday: 15-18-minute walk\r\n \tFriday: 20-minute walk\r\n \tSunday: 15-18 minute walk (bonus)\r\n\r\n Weeks 5-8\r\nAfter a month of walking, you'll be ready for a longer daily walk duration of 25 minutes. It's fine if you take a rest from exercising every now and then.\r\n\r\n \tMondays through Saturdays: 30+-minute walk.\r\n\r\nWeeks 9-12\r\nIf you're already exercising every day, there's no need to take a break - instead, up the ante by walking for thirty minutes each day of the week. This will help you continue shedding pounds effectively.\r\n\r\n \tWalk for at least 30 minutes every day\r\n\r\nIf you're using an elliptical machine, try the modified 12-3-30 routine. It's a steady walk on a steep incline.\r\nDownload the PDF - printable walking to lose weight chart\r\nGet this Weekly Walking Tracker\r\nHow to Burn More Calories Walking\r\nThe good news is that there are a variety of ways to increase your calorie burn. You can do so by following these suggestions:\r\n\r\n \tIncrease the length of your walks\r\n \tadd a weighted vest\r\n \tTry different speeds and walking exercises to help improve your balance.\r\n \tIncrease the intensity by varying your incline level (more hills).\r\n\r\nYou may either jog or run swiftly to burn more calories if you want to reduce weight.\r\n\r\n\r\nCan You Lose Weight Just By Walking?\r\nIf you want to achieve weight loss, getting into a caloric deficit is key. Walking can help jumpstart this process, but be careful not to negate any progress by consuming too many calories.\r\nYou need to eat well if you want to be healthy.\r\nA balanced approach to nutrition is always the best route, rather than something too restrictive. If you want to try something even simpler look at our articles on intermittent fasting, keto and carnivore.\r\nAdding variety to your exercise routine\r\nCardio and a healthy diet are great for your overall health, but don't forget to include resistance training in your routine to build muscle. LIIFT4 offers at-home workouts that are perfect for busy schedules.\r\nHere's what 30-minutes of walking per day can do to your body | Tom's Guide\r\nWhether you're planning a new journey or considering your current one, it's a good idea to increase your daily step count. While walking for thirty minutes every day may appear to be an extreme exercise routine, that's only two fifteen-minute walks or one longer walk through the park during your lunch break. But what are the physical benefits of walking on the body itself?\r\n\r\nWhen compared to other activities such as running or cycling, walking does not get enough focus. However, it is a fantastic way to tone up, build muscles, and slim down. It also has the benefit of being a simple workout that is suitable for most individuals, particularly those who don't enjoy jogging. The best thing is that you can bring your coffee cup, your dog, and even your smartphone with you. And if you're feeling energetic, you can certainly go faster.\r\nYou might lose weight\r\nIf you increase your walking and don't increase your caloric intake, you will lose weight. It's that simple. Walking can help to reduce your appetite and calorie cravings, so you'll be less likely to snack throughout the day. Plus, walking burns calories – which means you'll be able to enjoy your favorite foods without feeling guilty.\r\n\r\nWalking is a low-impact workout\r\n\r\nWalking is a low-impact workout, which means it's gentle on your joints and muscles. This is ideal for those who are just starting their fitness journey or for those who are recovering from an injury.\r\n\r\nYou'll get a boost of energy\r\n\r\nWalking can improve your circulation, which will deliver oxygen and nutrients to your cells. This will give you more energy.\r\nYou can build muscle\r\nWalking does not create muscular tissue, but it can help you burn calories and strengthen your heart and lungs while walking. Walking is, however, a cardio exercise that won't suffice to construct serious muscle mass without some weight lifting.\r\n\r\nWhen it comes to building muscle, you should walk faster, wear ankle weights, spend more time walking up hills, or do the Viral 12-3-30 Workout.\r\n\r\nsquats\r\n\r\nlunges\r\n\r\nresistance band deadlifts\r\nIf you're feeling stressed out, you may feel better if\r\nSpending time in nature has been shown to decrease cortisol, which aids in the reduction of appetite and makes healthy choices easier. Spending time in natural settings is also beneficial to one's health.\r\n\r\nWalking can help you feel more energetic as it increases blood circulation and lowers your body's levels of stress hormones.\r\nYou'll strengthen your heart\r\nNot only is walking good for your mental health, but it also benefits your physical wellbeing. A recent study showed that people who walk regularly are less likely to suffer from cardiovascular diseases than those who lead sedentary lifestyles.\r\nBoosting your immune system can help prevent colds and flu.\r\nDid you know that walking can actually help prevent colds and flu? This is because when you walk, it gives your immune system a little boost. In fact, one study looked at 1,000 people during flu season and found that those who walked for 30-45 minutes each day were 43% less likely to get sick. So next time you’re feeling under the weather, go for a walk – it just might do the trick!\r\n\r\nWalking is believed to support the health of your immune system by assisting with the circulation of white blood cells throughout your body. It also aids in weight reduction and improves sleep quality, all of which are beneficial to your immune system.\r\nFinal Thoughts\r\nWalking is one of the best exercises you can do for your body. It’s low impact, easy to do, and free! In addition to helping you lose weight, walking also has a number of other health benefits such as reducing stress levels, strengthening your heart, and boosting your immune system. So what are you waiting for? Start walking today!"
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